How to Bounce Back After a Holiday Weekend

IMG_0175We love long holiday weekends but inevitably no matter how "good" we try to be, we all feel a little off when we wake up to start our week. Maybe a little more tired, dehydrated, bloated... however you may feel this morning here are our top 5 tips to get you back on track and feeling your best. 1. LEMON WATER: One of the easiest things to do first thing in the morning! Lemon water is great for digestion, helps bloating and is full of electrolytes so it's detoxifying, hydrating and helps flush out the extra water weight you maybe storing.

2. EXERCISE: No surprise here. You have to sweat it out! Any high intensity workout that gets your heart rate up. Ideally, Bag of Tricks, Power Circuit, Piloxing or Kickboxing so you get the cardio that burns extra calories AND you're building muscle, which is key to burning calories after class. Plus you get an endorphin boost which instantly makes you feel better. If you can't make it in, try one of our online HIIT workouts.

3. CUT OUT SUGAR, SALT & PROCESSED FOODS: If you've had extra sugar and salt over the weekend this one is a must. Continuing to eat these foods depletes your energy, weighs you down and makes your mind feel cloudy. Eliminating these types of foods will give your digestive system a break, increase your energy and instantly make you feel lighter.

4. GREEN SMOOTHIES: We love green smoothies because they are low in sugar, low in calories, and full of vitamins that will help flush out your system and give you an energy boost. Green smoothies are full of fiber which will help you curb sugar cravings and all the extra vitamins will make you feel more alert. Here is our favorite bounce back smoothie:

Greens: handful of spinach, kale, 3 celery stalks, 1/2 cucumber

Fruit: Try to stick to 1 piece to keep sugar low like a pear

Liquid: you can do water, almond milk or coconut water

Optional Add ins: 1 scoop protein powder, ginger, bee pollen, maca, chia seeds, cinnamon or turmeric. Blend and Enjoy!

5. SLEEP: Give your body a break and go to bed early this week. Sleep and metabolism are controlled by the same sectors of the brain. When you are tired, certain hormones spike in your brain which are the same hormones that drive your appetite. Try to get a least 7-8 hours each night.

Follow these 5 tips and we guarantee you'll feel better by tomorrow.



Our hip90 day challenge has come to an end and surprisingly we’re all a little sad. Sad only because the results this year have been amazing and everyone wants to keep going! The transformations, both in mind and body, have been inspiring and impressive. These ladies worked hard and it shows. The reason why this program works is because it’s not a ‘diet’ or about deprivation, it’s about making better choices. It’s not about counting calories and killing yourself in your workouts. It’s about change; change in your thinking and in your behavior. Image-1Each week the challengers got a new challenge to focus on. They varied from one week with no sugar (yes no alcohol too), to 50 push-ups everyday then to changing your perspective with a gratitude journal. These weekly challenges along with our meal plan and checking in with us kept everyone on track and accountable. Every week you learn something new, you push yourself in a different way and you start seeing changes. You start feeling better, clothes are fitting loser and energy is up. Half way into it, it becomes ‘normal’ not to order that 3rd glass of wine, not to grab that french fry your friends are eating and to check the ingredient list on your purchases. All those things that seemed crazy at first start to come naturally.

If your ready for a change or just need an extra boost we are starting our hip60 program Wednesday, May 7th which will take you up to July 3rd right in time for 4th of July. Sign up here (under our online store/products).

We're so proud of these ladies and wanted to share some of our favorite quotes:

photoMy biggest take away was that I really had no idea of how poorly I was eating and treating my body.  I am not a sweets person in general, but was shocked to learn of the sugar I was consuming on a daily basis in bread, pasta sauce, condiments, regular yogurt, etc.  More importantly, I did not realize the impact it had on my blood sugar levels and how it was directly contributing to the added weight I wanted to lose.

Overall I feel really great.  I have more energy, I sleep better and feel better in my clothes.  I am very glad that I did this challenge and that I now have the knowledge and tools to continue with it.  

Image-1My biggest take away: Exercise only works if you do it regularly - you can only be fit with consistency.

I feel 100% better than I did when I first walked in.

This challenge has been the best gift I could have ever given to myself!!!

On completing the challenge: The inspiration came from you and your team. The classes are fast paced and fun, the instructors are top notch, the eating part of the challenge was a challenge but it was doable.

On reaching her goals: I feel like I'm much closer to where I want to be since beginning the challenge, which is why I joined. It's a good way to keep you accountable, and I have to say, I'm sad it's over!!

I have stamina, no headaches, more energy, and am off anxiety medicine. I'm starting to notice that my jeans are fitting me much better than before.

The biggest takeaway is that I need to continue to make myself and my health a priority. I will continue to eat clean. The workouts are the biggest challenge for me, but I love all the Hip videos. It's great to be able to squeeze those in on the days when I can't get to the gym or when I'm traveling.

On reaching her goal of push-ups on her toes: Success! I reached this goal in the first 30 days, which made me realize that I could do this all along, I just wasn't pushing myself hard enough. So that became a theme in my workouts over the past 90 days. Whenever the instructors offered a harder or an advanced variation, I tried it. Every time. I couldn't always do it for all the reps or the entire duration of time, but I always tried it. And I surprised myself over and over again! 


HIP Studio's HIP Tip of the Day: Lemon Water

Sounds so simple but this little fruit is loaded with amazing benefits. We try to have it every morning before our coffee to help us feel clean & energized. Lemons contain a high dose of Vitamin C and antioxidants which have a powerful effect on our bodies. Here are a few reasons why we love them:

- Great for digestion - helps bloating and gets things moving along, if you know what we mean ;)

- Detoxifying & alkalizing for the body, especially the liver & kidneys. Great way to kickstart your morning if you had a little wine the night before!

- Amazing for the skin and said to be a natural wrinkle fighter.

- Hydrating and full of electrolytes which makes it a perfect drink after a sweaty HIP Studio workout!!

Watch the video to find out more on how to get your fix.


Kid Friendly Clean Eating | HIP Studio, Written by: Kayte Corrigan

You’re committed to clean eating, and now you’re trying to get the family on board. The kids are hooked on the fat, salt and sugar of your old ways. Maybe you have a baby just who’s taste buds are just starting to bloom. Or it’s your toddler who refuses carrots. Kids in grade school who are home for summer need a retraining in good food decisions from a fun perspective. healthy kids

Get these little helpers in the kitchen learning the difference between the good and the bad. The difference between what’s made in a lab and what’s made in the kitchen. What’s made with love and what’s made with chemicals.

Here are 3 Kid-friendly clean eating recipes for each defining age. Find more at Babies get a meal in a puree. Make it yourself babyfood.

Lemon Chicken and Vegetables

Ingredients 1 chicken breast 1 cup broccoli florets 1/2 cup yellow squash, chopped 1 teaspoon lemon juice 1 teaspoon vegit


1. Cook the chicken breast in a steamer pot over boiling water for 4 minutes. 2. Add the broccoli and yellow squash and steam an additional 4 minutes or until chicken is cooked through and vegetables are fork tender. 3. Place all the ingredients in a food processor and pulse.* 4. Cool and serve.

*It’s nice to keep this dish a little chunky if you’re serving it to a little one with a few teeth.


For the toddler who gets shy about anything she can’t pick up with her little hand.

Chicken Parmesan Meatloaf

Ingredients 1 pound ground chicken 1 garlic clove, minced 1 small onion, diced 1 large egg 1/2 cup bread crumbs 1/2 cup grated parmesan cheese 1/2 cup marinara sauce 1 teaspoon italian seasoning 1/2 teaspoon salt

Preparation 1. Preheat oven to 375°F 2. In a large bowl, mix together all ingredients to thoroughly combine. 3. Pack greased mini muffin cups with the mixture. Fill to the top as they will shrink a bit during cooking. 4. Bake for 15-20 minutes, or until golden and cooked through. Note: For a full size meatloaf, press mixture into a 9x5 loaf pan and bake for 50 minutes.


The picky kiddo might only like a few choice things, but we know every kid likes chicken tenders.

Matzo Chicken Tenders

Ingredients 3 whole wheat matzo sheets (about 1 cup crushed) 1/2 teaspoon salt 1 pound chicken breast tenders, remove white stringy tendon 3/4 cup buttermilk or regular milk cooking oil spray

Preparation 1. Preheat oven to 400°F. 2. Place the matzo and salt in a zip-top bag and crush with a rolling pin. Or, you can use a food processor and pulse until the mixture resembles breadcrumbs. 3. Pour the buttermilk into a shallow bowl and the crushed matzo into another. 4. Place the chicken tenders in the buttermilk to coat. Then roll in the crushed matzo and coat completely. 5. Line a baking sheet with foil, place an oven safe cooling rack on top and place the breaded chicken tenders on top of the cooling rack. Lightly spray with oil on each side. 6. Bake for 14-16 minutes or until the chicken is cooked through and the matzah is crisp.

To Freeze: After step 4 place Matzo Chicken Tenders on a parchment lined baking sheet and freeze for one hour. Place tenders in labeled zipper bags and freeze for up to three months. When ready to cook continue step 6 adding 2 minutes to the cooking time.

Clean Eating - Himalayan Pink Salt - More Than Just Seasoning, Written by: Kayte Corrigan

All the way from the foothills of the Himalayas these salt crystals range in color from pale pink and white to deeper hues of pink and red. The color is a result of a high mineral content, a spectrum of 84 minerals. From ancient sea salt, it remains unrefined, free of additives and hand mined, making Himalayan Pink Salt among the purest salt available. This is a clean eating seasoning that we love.  The salt is harvested from ancient sea beds and by tradition, it’s hand selected, hand crushed, hand washed then sun dried. You can use Himalayan Pink Salt in any recipe requiring salt, as well as to season even the most basic dishes. It’s high mineral content makes the salt less “saltier" to taste than table salt but that doesn’t change the portions. You may actually find yourself using less salt because of it.

clean eating

Pink Salt is more than just seasoning. You can use it external to stimulate circulation, relax the body and soothe sore muscles, lower blood pressure, and remove toxins from the body. It can be used in various spa applications like homemade soap, soaks, scrubs, bath salts and aroma therapy.

A Pink Salt Scrub is great for skin living in dry climates. Ask your aesthetician what salt scrubs she has available or make your own. Here’s a recipe:

'Nanas and Nuts - Clean Eating, Written by: Kayte Corrigan

As the night falls in late summer, you get that craving for a cold treat. Something sweet, creamy, smooth with a chill to cool the hot breath of summer. Ice cream is the seasons choice treat, but what if you could lighten up a bit, skip the lactose and go for a clean eating option? You could even have it guilt free every night of the week. Yes, please! Frozen bananas blended with natural peanut butter comes out just like soft serve. Take away all the refined sugars you find in the flavors as the frozen yogurt bar. clean eating

Cut up two (or more) bananas in to 1 inch pieces and freeze for at least 3 hours. Once the bananas are frozen, blend them with 1 to 2 tablespoons of natural peanut butter or almond butter. You may need to add a splash of Unsweetened Almond Milk, depending on the power of your blender. If your patient, you probably won’t need it (if you add too much it will be soupy). If you want more of an ice cream consistency, pop the mixture back into the freezer or a treat later on.

Grab two spoons and someone who shares well. Since it doesn’t contain cream or milk, the blend won’t sit in your stomach. Cool treat, perfect for nighttime snacking.

You can replace the peanut butter with other frozen fruits for a banana based sorbet. It will change your summer!

Great Things About Greek Yogurt - Clean Eating, Written by: Kayte Corrigan

People are hooked on plain, non-fat Greek Yogurt - clean eating made easy! Some people might even go as far to say they are addicts, but what’s so great about the Greek stuff? All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. Greek yogurt has a thicker, creamier texture because the liquid whey is strained out. It contains probiotic cultures and it’s lower in lactose, fewer carbs but has twice the protein of regular yogurts, making it the ideal recovery snack.

clean eating

Greek yogurt is not just a snack, it’s so versatile and can be used to make recipes healthier, making clean eating super simple. Swap out eggs and oil in baked goods for Greek yogurt. You can also use it instead of full-fat sour cream, heavy cream, mayonnaise, or cream cheese in recipes. Think about using it to replace high-calorie ingredients in dips, sauces, salad dressings, smoothies, and desserts.

It’s also a great way to start your morning. Mix in a little nuts, fruit or muesli for a balance of carbs and protein. Remember to always get plain yogurt so you don’t have the added sugar.

Clean Eating Foods that Sound Healthy, But Aren't, Written by: Kayte Corrigan

With the country becoming more health conscious and the desire to shrink the waistlines from the purple mountains majesty to the amber waves of grain, manufacturers have changed their advertising to steer you to the newest health foods. But are they really healthy?
Here are 4 foods that are faux healthy.
clean eating
1. Multi grain breads. That loaf can have 7 grains, 12 grains, or just plain wheat but that doesn’t mean much if it’s baked with enriched flours and refined grain. This means that you aren’t getting the benefits of whole grain. Check the ingredients, if the first on the list is a refined grain like bleached (or unbleached) enriched wheat flour you won’t get the benefit of the whole grains they are advertising on the front of the package. Brands like Ezikal Breads and Dave’s Killer Bread are better alternatives for nutrients.
2. Added Fiber. There are a number of fiber fortified foods on the market aimed at most of us who don’t get our regular suggested 25-30 grams. These foods like cereals, bars, crackers etc use man made fibers that researchers say may not have the same benefits as consuming fiber from fruits, vegetables, whole grains, seeds and nuts. You can’t cheat fiber.
3. Packaged Turkey. Turkey is can be a quick easy source of lean protein, but packaged turkey slices are pumped with sodium. One serving can add up to almost 1/3 the recommended for the day. Buy fresh or roast your own. If you just have to have it, try a low sodium brand with less than 350mg of sodium per serving.
4. Smoothies. If you are a grab and go smoothie addict, do your research. Smoothie shops often advertise low fat dairy, but that’s not always the case if your getting a big portion. Chains add sugar, ice cream or sherbet that can add up to over 500 calories per blended drink. The best thing to do is to make your own of real fruit. Add in a cup of leafy greens for a boost in vitamins and fiber, you won’t even taste it.
Don’t be fooled! Always check the ingredients and nutrition facts and determine for yourself the quality and health of each product before you buy. Here's to clean eating!

Clean Eating Food Face Off: Spinach vs. Kale, Written by: Kayte Corrigan

clean eating

Clean Eating: Spinach vs Kale

I know you can’t really go wrong with leafy greens, but my staple baby spinach had me second guessing in the store. I love to put it in smoothies, egg scrambles, or chop it up really fine for salads and veggie bowls. I look down the long display of fresh produce at the grocer and land upon the Kale Korner. I love the crunch of kale and the taste, but how does it stack up against my tried and true?

100g of Kale vs. 100g of Spinach

Calories: Although when it comes to greens, don’t need to count they are all pretty low. But it’s good to know if you need more or less for your diet. Kale: 50 vs. Spinach: 23 Carbs: it’s not that you’re eating them it’s how you balance them. Kale: 10g vs. Spinach: 3.6g

Protein: it’s what makes a good recovery drink, snack, or meal! Kale: 3.3g vs. Spinach: 2.9g

Vitamin A: for your bones, night vision, and immunity boost. Skip the night vision goggles, get more A. Kale: 308% vs. Spinach: 188%

Vitamin C: for immunity, cardio health, joint and skin health, and it’s easily lost in the body so daily intake it necessary! Kale: 12% vs. Spinach: 3%

Calcium: For bone density. You’re bone density increases and peaks about age 30. A calcium deficiency will cause the body to “steal” the calcium from bones. Prevent calcium thievery, get your recommended daily value. Kale: 14% vs. Spinach: 10%

Iron: For your blood. Iron is a component of hemoglobin in red blood cells that transport oxygen to cells. Kale: 9% vs. Spinach: 15%

See how the rest of the vitamins and minerals stack up here:

Both are excellent and make a great green medley if you simply can’t choose. Depending on what your body needs choose which leaf is right for you, but if you stick to just one, you could be missing out on the other.